Flow into Fall & Winter with Ayurveda and Yoga Workshop

Fall is here, and winter is coming. Learn how to flow with the seasons and support your body and mind for this time of year using Ayurveda and yoga.

Learn to nourish yourself at this time of year using Ayurveda and yoga. Ayurveda is the “science of life,” a 5,000 year old system of natural healing. Ayurveda is the sister science to yoga, and together they help bring balance to mind and body to achieve health and happiness. Ayurveda is a way of living that is connected with nature, being in tune with the seasonal shifts and circadian rhythms.

In this workshop you will:

  • Discover foods appropriate for the fall and winter seasons
  • Be inspired to create a daily routine to stay connected with nature during fall and winter
  • Explore yoga poses and movement that is most beneficial this time of year with a heated slow flow and restorative yoga practice
  • Learn basic principles of Ayurveda to live a balanced life, not just this season, but for a lifetime

Date: Saturday, November 6th
Time: 2-4pm
Location: YogaSix, Northfield (8216 Northfield Blvd Unit 1330, Denver, CO 80238)
Investment: $25 YogaSix members / $35 non-members
To register: YogaSix App or sign-in sheet at front desk at YogaSix Northfield
Bring: Pen and journal to take notes, yoga mat and props you like to use, wear comfortable clothing. We will be doing a heated slow flow yoga and restorative yoga practice.


Fall Ayurvedic Cleanse And Reset

Join me for a seasonal Ayurvedic cleanse this fall! Ayurvedic cleanses provide a physical, mental and emotional reset. Detoxing has been practiced at seasonal transitions for thousands of years, and plays an important role in your overall well-being. Using the ancient healing tradition of Ayurveda, this workshop will provide the knowledge and resources to complete a 10 day detox cleanse.

The Ayurvedic approach doesn’t involve juice, spicy lemonade, fasting and depriving yourself of solid food. Instead, it focuses on cooking and eating warm, nourishing and comforting foods and teas that encourage a gentle release of toxins built-up over time. It also includes self-care practices that promote both cleansing and rejuvenation.  You’ll notice a renewed sense of balance, inner-peace and calmness as you move through the cleanse.

This guided cleanse includes:
*Two workshop sessions for support and instructions
*Two yoga classes to support your cleanse and reset
*E-book that has all of the information you will need to complete the cleanse including the schedule, recipes, shopping lists and other resources

The cleanse will last 10 days and starts October 11, 2021.

Workshop and Yoga schedule:
Introduction, Precleanse, and Preparation; heated detox slow flow yoga class: 10/3/21, 1-3 pm (Sunday)
Active Cleanse Check-in, post cleanse; nourishing restore yoga class: 10/17/21 1-3 pm (Sunday)

Cleanse Dates: October 11-20th, 2021
Note that you are not actively cleansing the entire length of this time frame – this includes a pre cleanse phase and post cleanse phase.

Location: YogaSix Northfield location, 8216 Northfield Blvd Unit 1330, Denver, CO 80238

Investment: $65 YogaSix members / $75 non-members

Register: Sign up at YogaSix Northfield front desk, on the YogaSix app, or e-mail your first and last name and phone number to Cori at healthcoachcorib@gmail.com.


Pitta Season in Ayurveda :: Summer Guide

As I write this, it’s the beginning of July and the heat is on! Summertime means long, bright hot days. It is a time of joyfulness, feeling energized and connecting with friends and family. 

In Ayurveda, summer is known as pitta season. Pitta embodies the element of fire – hot, sharp, light and mobile. These are the characteristics you might notice of the summer season – hot temperature, intense heat and thunderstorms, lots of socializing and traveling. In Ayurveda, like increases like, and opposites balance. For the summer season, you want to focus on qualities that are cool, soothing, nourishing and grounding. Keeping these qualities in mind make choosing the food we eat and our self-care practices with the seasons simpler. Below are some tips on how to do this to navigate your way through the summer season without burning yourself out! 

Foods to Balance Pitta

To bring balance to pitta dosha in this time of year, focus on eating foods that are cooling, soothing and grounding. Balance the heat of summer by enjoying fresh, cooling, hydrating fruits, smoothies and salads. Stay hydrated by drinking lots of water. Reduce your intake of heating foods and beverages like hot and spicy food, fermented foods and alcohol. Overall, keep your meals light and refreshing.

Incorporate the following foods into your diet:

  • Cooling fats – coconut oil, ghee, avocados
  • Mildly spiced food – add mild digestives like fresh ginger, fresh cilantro, coriander cardamom, fennel to your food
  • Sweet taste – fresh fruit like peaches, melons and berries, tropical fruits
  • Bitter taste – lettuces, kale, collard 
  • Astringent taste – apples, pomegranate, fennel stalk, mung beans
  • Cooling foods – avocados, cucumbers, coconut
  • Add lime juice to your water or squeeze lime over your meals to help keep you cool and aid digestion
  • I love to eat chia seeds to help me stay hydrated in the summer… here is a recipe for chia pudding: https://coribernardo.com/2016/06/05/recipe-mango-vanilla-chia-pudding/

Lifestyle for Pitta

Think relaxation. Pitta season is associated with the fire element. Fire is hot and mobile. The opposite of mobile is stable and grounded. This is the time of year to consider slowing down, and staying cool.

  • Limit time in air conditioning as it compromises your bodies ability to deal with the high temperatures
  • Try moonbathing! Go for a walk at night under the moonlight to refresh your body and mind.
  • Avoid overexposure to the sun and wear light, breathable clothes
  • Splash face with cool water in the morning and take cooler showers
  • Get to bed by 10-10:30 pm
  • Take time for peace, quiet and reflection

Herbs for Pitta

In pitta season, use herbs and spices that help cool and calm the body and mind, and gently your digestive fires strong. 

  • Make a cooling tea of hibiscus, mint and add a splash of time. Or try this hibiscus ginger tea recipe: https://coribernardo.com/2017/06/26/recipe-ginger-hibiscus-iced-tea/
  • Chewing on fennel seeds after meals can be a helpful digestive
  • Spray yourself with rosewater to cool down
  • Favor mild digestive herbs and spices for your food like coriander, fresh ginger and fresh cilantro

#holistichealth #holisticliving #holistic #holisticnutrition #naturalhealth #foodismedicine #ancienthealth #ayurveda #naturalliving #eatrealfood #herbalmedicine #ayurvedicmedicine #yogalife #yogi #mindbody #herbaltea #healthydigestion #pitta #pittaseason #summer


Ayurvedic Cooking Class (Virtual) :: Summer Season

Join Cori Bernardo, Ayurvedic Health Counselor and plant-based cooking expert for a workshop exploring Ayurvedic cooking for summer. This workshop is part lecture, and part interactive cooking – we’ll learn and cook together (at home)!

Summer is an important time to stay cool to counteract the hot and fiery energy of summer. We’ll learn what tastes and foods to eat more of at this time, along with how to cook and feed yourself to stay balanced during the summer season. The workshop ends with the creation of a fresh, nourishing, vegetarian meal that will be easy to replicate for everyday meals!

You will receive a grocery list and recipe book prior to the class.

Date: Saturday, June 26th
Time: 10 am – 12 pm
Workshop is virtual over Zoom, a recording will be available 24 hours after the class
Investment: $45

Register here:

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The email that you use to check out with Paypal is the email I will use to send you the Zoom invitation, grocery list and recipe book.



Refresh for Spring with Yoga and Ayurveda Workshop

Spring is here, and it’s the perfect time to feel energized and light! Join Cori, Ayurvedic Health Counselor and Yoga Teacher, to refresh and invigorate for spring using Ayurveda and yoga. Ayurveda is the “science of life,” a 5,000 year old system of natural healing. Yoga is the sister science to yoga, and together they help bring balance to mind and body to achieve health and happiness. Ayurveda is a way of living that is connected with nature, being in tune with the seasonal shifts and circadian rhythms.

In this workshop you will:

  • Discover foods appropriate for the spring season
  • Be inspired to create a daily routine to stay connected with nature during spring
  • Explore yoga poses and movement that is most beneficial this time of year with a heated slow flow practice.
  • Learn basic principles of Ayurveda to live a balanced life, not just this spring, but for a lifetime.

Date: Sunday, May 16th
Time: 1-3 pm
Location: YogaSix, Northfield (8216 Northfield Blvd Unit 1330, Denver, CO 80238)
Investment: $25 YogaSix members / $35 non-members
To register: YogaSix members please register on the YogaSix app; non-members please email Cori at healthcoachcorib@gmail.com. Non-members will be charged when they check-in for the workshop.
Bring: Pen and journal to take notes, yoga mat and props you like to use, wear comfortable clothing. We will be doing a heated slow flow yoga practice

#ayurveda #holistichealth #holisticliving #holistic #holisticnutrition #naturalhealth #foodismedicine #ancienthealth #ayurveda #naturalliving #eatrealfood #herbalmedicine #ayurvedicmedicine #yogalife #yoga #mindbody #kaphadosha #healthydigestion #seasonalliving #kaphaseason #ayurvedaforspring #yogaeveryday


Spring Ayurvedic Cleanse and Reset :: 10 Day Guided Cleanse

Spring Ayurvedic Cleanse and Reset
10 Day Guided Cleanse: April 10-19
Introduction, Precleanse, and Preparation: 4/7/21 7-8 pm MST (Wednesday)
Active Cleanse Check-in: 4/16/21 10-11 am MST (Friday)

Join Cori Bernardo, Ayurvedic Health Counselor and yoga teacher, for a seasonal Ayurvedic cleanse this spring! Ayurvedic cleanses provide a physical, mental and emotional reset. Detoxing has been practiced at seasonal transitions for thousands of years, and plays an important role in your overall well-being. Using the ancient healing tradition of Ayurveda, this workshop will provide the knowledge and resources to complete a 10 day detox cleanse.

The Ayurvedic approach doesn’t involve juice, spicy lemonade, fasting and depriving yourself of solid food. Instead, it focuses on cooking and eating warm, nourishing and comforting foods and teas that encourage a gentle release of toxins built-up over time. It also includes self-care practices that promote both cleansing and rejuvenation.  You’ll notice a renewed sense of balance, inner-peace and calmness as you move through the cleanse.

This guided cleanse includes:
*Two live group calls over Zoom for support and instructions
*E-book that has all of the information about the cleanse including the schedule, recipes, shopping lists and other resources

The cleanse will last 10 days and starts April 10, 2020. The Zoom call schedule is below.

Zoom Dates (all times MST):
Introduction, Precleanse, and Preparation: 4/7/21 7-8 pm (Wednesday)
Active Cleanse Check-in: 4/16/21 10-11 am (Friday)

Cleanse Dates: April 10-19. Note that you are not actively cleansing the entire length of this time frame – this includes a precleanse phase.

Investment: $65

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The email address you use to checkout with on Paypal is the email I will use to contact you. Zoom invitations and e-book will be emailed to you 24 hours before our first Zoom session.


Learn how to make your own ghee!

Make Your Own Ghee Workshop and Live Demonstration
Saturday, March 20th: 10-11 AM (MST)
Virtual Zoom Class
REGISTRATION CLOSED

Ghee is a sacred food in Ayurveda. In modern times, it is a versatile cooking oil that has many health benefits and is delicious! Join Cori, Ayurvedic Health Counselor and cooking expert, as she teaches you how to craft a perfect batch of ghee. Learn the benefits of eating and crafting your own ghee and watch a live demonstration of making ghee.

This workshop will cover:

  • Live demonstration of how to make ghee
  • How to choose the best butter source
  • All about ghee and its benefits
  • Inspiration for you to make your own ghee!
  • Live Q&A session
  • A pdf file of Cori’s ghee recipe

#holistichealth #holisticliving #holistic #holisticnutrition #naturalhealth #foodismedicine #ancienthealth #ayurveda #naturalliving #eatrealfood #herbalmedicine #ayurvedicmedicine #yogalife #yogi #mindbody #recipe #ayurvedicrecipe # ayurvedicmeal #healthydigestion #ghee #cookingclass #ayurvediccooking


Virtual Ayurvedic Cooking Class :: Saturday Feb 6th

Join me for a workshop exploring Ayurvedic cooking for the winter season. This workshop is part lecture, and part interactive cooking – we’ll learn and cook together (at home)!

Winter is an important time to stay warm and nourished to counteract the cold and dry energy of winter. We’ll learn what tastes and foods to eat more of at this time, along with how to cook and feed yourself to stay balanced during the winter season. The workshop ends with the creation of a warm, nourishing, vegetarian meal that will be easy to replicate for everyday cooking!

You will receive a grocery list, recipe book and Zoom meeting link prior to the class.

Date: Saturday, February 6th
Time: 10 am – 12 pm MST
Workshop is virtual over zoom, a recording will be available 24 hours after the class
Investment: $45

Buy Now Button with Credit Cards

The e-mail you use to checkout with on Paypal is the e-mail address I will be sending the instructions, Zoom link and recipe e-book to prior to class.

#holistichealth #holisticliving #holistic #holisticnutrition #naturalhealth #foodismedicine #ancienthealth #ayurveda #naturalliving #eatrealfood #herbalmedicine #ayurvedicmedicine #yogalife #yogi #mindbody #recipe #ayurvedicrecipe # ayurvedicmeal #healthydigestion #wintermeal #cookingclass #ayurvediccooking


Winter Feel Good Soup Recipe

This soup is for those winter days when you are feeling cold and run down. Make this soup and feel nourished!

Gather:
1 tbsp olive oil
1 small onion, diced
3 carrots, chopped
2 stalks celery, thinly sliced
1 daikon, chopped
6 shiitake mushrooms, thinly sliced
2” piece ginger, grated
3 scallions, thinly sliced
Water (or vegetable broth or bone broth)
1 tbsp wakame seaweed (or any other seaweed variety)
2 tbsp miso paste
1/2 tsp black pepper
1 tbsp apple cider vinegar

Make:
Heat a large pan over medium high heat. Add the onions and saute until translucent. Add the celery and carrots, and cook for 2-3 minutes, stirring. Add the daikon, mushrooms and ginger, and stir for one minute. Add water to the pot to 1-2” above the veggies (depending on how soupy you want it). Bring to boil, then add the seaweed and simmer for 25 minutes or until veggies are soft.

Once the the veggies are soft, turn the heat off and let sit for 5 minutes. Then stir in the scallions, miso, black pepper and vinegar. Enjoy!

Makes about 4 servings.

#holistichealth #holisticliving #holistic #holisticnutrition #naturalhealth #foodismedicine #ancienthealth #ayurveda #naturalliving #eatrealfood #herbalmedicine #ayurvedicmedicine #yogalife #yogi #mindbody #recipe #ayurvedicrecipe # ayurvedic breakfast #breakfastrecipe #healthydigestion #soup #feelgoodsoup #vata #wintersoup #vatarecipe #winterrecipe #seasonaleating


Vata Balancing Breakfast Recipe

Have you been feeling really cold? Have dry skin, dry scalp and chapped lips? Feeling a little spacey, pulled in too many directions and basically ungrounded? That is the energy of vata dosha, and we are in the midst of vata season. Vata dosha has the qualities of cold, dry, light and mobile. In Ayurveda, to balance the force of doshas we use opposites. So, at this time of year we focus on things that are more warming, heavy, and grounded. And oily and unctuous, which are the opposite of dry.

One great way to help balance vata is to eat a warm and grounding breakfast every day. This is a basic oatmeal porridge recipe with some extra add-ins to make it more appropriate to balance vata. Grains, like oats, are very balancing to vata as they are heavy and grounding. The spices in the oatmeal – ginger, cinnamon and cardamom – add some heat and help make the other heavy ingredients like oats and dates more digestible. Dates are also heavy, and they also build ojas. Ojas is your resilience and immunity – definitely needed at this time of year. The chia seeds, hemp seeds and sunbutter are grounding and are healthy fats that help balance dryness in the body.

Gather:
1/2 cup oats
1/4 tsp cinnamon
1 cardamom pod, smashed
Grated ginger from 1/2-1” inch ginger root
Pinch of mineral salt
2 chopped dates
Optional: 1/2 cup of fruit (I like to use apple)
1 cup water
1 cup oat milk 
1 tbsp chia seeds
1 tbsp nut butter (I use sunbutter)
1 tbsp hemp seeds

Make:
Add the oats, dates, dates, fruit, spices, oat milk and water to a small pan. Heat on high until it’s boiling. Turn to low and simmer, stirring frequently, for about 10 minutes. It should be creamy. Turn off the heat and stir in the chia seeds. Let sit for a few minutes to let the chia seeds absorb liquid. Put the porridge in a bowl and top with hemp seeds and nut butter. Enjoy! Makes 1 good size serving.

#holistichealth #holisticliving #holistic #holisticnutrition #naturalhealth #foodismedicine #ancienthealth #ayurveda #naturalliving #eatrealfood #herbalmedicine #ayurvedicmedicine #yogalife #yogi #mindbody #recipe #ayurvedicrecipe # ayurvedic breakfast #breakfastrecipe #healthydigestion #oatmeal #porridge #vata #winterbreakfast